Eight men including 4 with bare knees posted at Tuckahoe Elementary School for an 18 degree beatdown on Martin Luther King Day. This is what occurred.
COP
- 30 SSH IC
- 10 Lunges IC
- 20 Smurf Jacks IC
- 10 Don Quixotes IC
- 15 One Leg Lunges IC then rotate to other leg for 15 IC
- Arm Circles – 10 small, 5 big IC – Reverso
- 10 Ball Dippers IC
- 10 Merkins IC
- 10 Angled Knee Jumps IC
- 10 Plank Jacks IC
- 10 Mountain Climbers IC
- 20 LBC IC
- 20 Flutter Kicks IC
- 20 APDs IC
- 10 Burpees OYO
Mosey to Blacktop
Partner Suicides – One partner will run to each basketball hoop while other partner completes exercises. There are 4 basketball hoops.
- Round 1 – Burpees 1 for 1st hoop, 2 for 2nd, 3 for 3rd, 4 for 4th.
- Round 2 – Merkins – 5 for 1st hoop, 10 for 2nd, 15 for 3rd, 20 for 4th
- Round 3 – Foot to Hand Mountain Climbers – 5, 10, 15, 20
- Round 4 -Jump Squats – 5, 10, 15, 20
Mosey to Corner of blacktop
Century Burpee Loop – One partner runs around the outside of the blacktop while the other partner does burpees until 100 burpees is reached.
Balls & Plank to the Wall
All PAX members hold Balls to the Wall. At Q’s call, walk with hands out to Plank to the Wall position. Then at Q’s call, move with hands back to Balls to the Wall. Then at Q’s call, walk with hands out to Plank to the Wall.
Plank-O-Rama – From plank position
- Alternate between Merkins and Carolina Dry Docks – 10 IC
- Rotate to Side Plank – Drop Hip and Raise – 10 IC
- Rotate to Back Plank – Inverted APD – 10 IC
- Rotate to Side Plank – Drop Hip and Raise – 10 IC
- Rotate back to normal plank – Rotating Elbow Planks – 10 IC
- Mountain Climbers – 20 IC
- American Hammers – 10 IC
Mosey back to Flag
COT – Numberama, Name-o-rama, YHC took us out.
NMS
YHC enjoys his yearly trip to other nano regions on Martin Luther King today. Because of the temperatures, the plan was to keep the heart rate up the entire time regardless of Fudd’s opinion of the exercise.
A few observations from this morning.
- 50% of those that posted this morning were wearing shorts. The Tuckahoe region was at 33%. Those travelling from outside the Tuckahoe nano region were at 100%.
- Although many of us were likely watching football last night, there was little to no discussion of this today. This might be explained by the little mumblechatter today.
- While we were all likely sleeping, a lunar eclipse occurred. Not a mention of this today.
- YHC always considers Hoedown as the darkest AO. This did not seem to be the case today possibly because the moon.
- The blacktop at Hoedown is awesome. The size reminds me of the one at Mary.
Dr. Martin Luther King would have turned 90 on January 15. I’m always amazed at what Dr. King accomplished in only 39 years and inspired by his courage. Recently, I heard the song “100 years” from Five for Fighting and realized I had passed the “45 for a moment” verse. I believe I was around the “33 for a moment” verse when the song was released. Both Dr. King and this song makes me reflect on my life and the many things that are to come in the future.
YHC really enjoyed the trip today. It’s great seeing the guys from Tuckahoe. You all did a great job! Thank you as well to Gumbo for making the trip.
Announcements
Puppy Pile is this Saturday at 7:05 AM.
Gotta Run!
Phonics
11 Comments
It was an honor to lead today!
Thanks for traveling and Q’ing this morning, Phonics. Nice beatdown! Thanks for keeping us moving and thanks for the 100 burpees. Good partner work, Honeydo. Have a great day all!
Phonics you kept us moving so much I almost took off my fleece jacket. Couldn’t tell why my quads were screaming: suicides or the 5 degree wind chill.
Also great to see Slurpee out. How many fleece vests did you have on under your coat?
Great job, Phonics! Way to keep us moving!
HD – I’m with you on the screaming Quads…oh my! COP and all those lunge movements…OUCH!
It felt like a bootcamp type morning, so I decided to make my first official post to Hoedown. I also knew there would be some fellow SOPers there. Strength (warmth?) in numbers…no really, but Phonics took care of providing the warmth. When I removed my ski-cap, it was soaked on the inside. LOVE IT!
Great seeing the Tuckahoe guys (especially Fudd) and surviving a Phonics Q. You know the Plank-O-Rama is coming and it still bites you in the arse…bigtime. Great partnering with Offshore for the sprints and the never-ending burpees.
Way to work guys.
Great message in the COT and in the BB. Time flies, make the most of every minute!
HD – You better believe I was well vested under the coat baby!
Great job Phonics. I was expecting a leisure workout this morning since it was so cold, but you definitely had different plans. Great job keeping us moving.
Is anyone else still hurting from this workout? My left hip flexor is definitely jacked up. Thanks Phonics. I’ve been doing F3 since 2014 and I’ve never been injured from a workout. I guess that’s either a feather in your cap or a testament to the fact that I’m getting old. Either way, this workout was brutal. I thought Spider Run today would help me work the kinks out but…..not so much.
When you get back to Colorado there will be plenty of pain relievers available